I’ve read you Beyond 5/3/1 book and loved it, it’s a great tool with so much possible variations. I ended up choosing BBB for now. I have a few questions about structuring the workout. I am clear with the upper days, as Day 1 is Bench as per normal 5/3/1, Ohp 5*10, and supersetted with some pullups and facepulls. Day 3 is the exact opposite, supersetted with rows and side and rear raises. I removed anything else then the main lifts as assistance asides from back work and raises, so no shrugs,flyes, db presses etc. I think it would be too taxing and not allow to run BBB properly.
My problem is with lower body. I pull sumo and can only front squat, no back squat. A year ago I injured a disc, came back from it and pulled 175 kg at 96 kg bw beltless which is pretty close to 2bw, hope to pass that limit soon. My front squat on the other hand is shit. I’ve done 100kg 4*2, and I estimate 1rm around 112-115. My questions, are the following, how would you schedule the lower days?
I thought of something along the lines of Day 1 Deadlift 5/3/1, followed by for example 510 on BB hypers (my go-to back exercise which helped me rehab my lower back). Day 2 would be front squats, which brings me to another question. Is it possible to do for example 3/3/3, 2/2/2, 3/2/1 on FS? My upper back tires and limits me from progressing due to the nature of the exercise. Follow this with some pause sets for example, or 510?
I would welcome on some suggestions on how to structure the lower body. Compound lower movements I’m able to do are Sumo DL, Front squat, Zercher squat, Bb hypers, Nordic ham curl, Bulgarian split squat, and maybe DL from blocks as this way I can keep a flat lumbar.